It is estimated that as many as 37.3 million Americans will have diabetes in their lifetime, and that 28.7 million of those Americans will have been medically diagnosed. That comprises approximately 11 percent of the nation’s population, with a large percentage of that number not even knowing they have diabetes. Diabetes is the result of issues with blood sugar metabolism and insulin production in the body to maintain appropriate blood sugar levels. While this condition can be permanent and in some cases life-threatening, this condition can also be easily managed with a healthy diet. An easy way that diabetics can control their disease and take care of themselves is with healthy smoothies that keep their carbohydrate count down, and their blood sugar levels at a normal level. If you or someone you love has diabetes, use these healthy smoothie recipes for diabetics and get on track to managing this condition.
Benefits of Smoothies for Diabetics
It is very easy to incorporate healthy smoothie recipes for diabetics into a daily diet. There are many benefits to doing this as well. Smoothies are fast and easy to make, and they come packed with nutrients and vitamins that can help you feel good all day long. Smoothies are typically made with protein like milk and dairy products, and healthy fruits and vegetables. Having smoothies regularly will help to manage blood sugar levels and keep your diet balanced in good shape.
Smoothies can contribute healthy fat to a diet as well for someone with diabetes. These drinks will provide the fats that are needed in order to slow down the rates at which sugar enters the bloodstream. Adding protein to diabetic-friendly smoothies will help to control your blood sugar levels as well. When you are looking for nutritious smoothie options for diabetes, use ingredients that are fresh fruits and good sources of protein, such as low-fat yogurt or milk.
General Tips for Diabetic-Friendly Smoothies
When you are making healthy smoothie recipes for diabetes, you want to focus on a drink that is low in carbohydrates and high in protein. Portion control is very important when it comes to the diets of diabetics, and smoothies can help you achieve that. Smoothies are small meals in themselves for many people, and will help you to manage your weight when you have difficulty with creating a balanced diet.
The Glycemic Index is an index that measures how fast a food product will elevate blood sugar levels. When a food scores low on this index, that food is less likely to create a blood sugar spike. A food that is low on the Glycemic Index will also be high in water, which is a good food source for diabetics. Foods like fruits and vegetables that are high in water will still all vary according to their glycemic index, because some have more natural sugars than others.
A good tip for your healthy smoothie recipes for diabetics is to include at least three servings of carbs. You want to see anywhere from 15 to 45 grams of carbohydrates in your smoothie recipes. Keep the fats low in your smoothie recipes, and ensure they are healthier fats such as peanut butter or dairy products. When you are managing blood sugar with smoothies, a key for you will be to pack as many nutrients as you can with as few fats as possible.
15 Delicious and Healthy Smoothie Recipes
There are millions of healthy smoothie recipes available for people with diabetes, or people who just want to have a healthier diet. The most common way to create a smoothie is with fruit, fats if you want, and some ice or water. Put these healthy smoothie recipes for diabetics on your must-have list.
Berry Blast Smoothie
A berry blast smoothie can be made with any berry that you want, or a combination of berries. A combination of berries will make this an enjoyable drink that tastes fresh and exciting.
- 8 ounces soy milk
- 1.5 cups mixed berries of your choice
- 2 bananas
- ½ cup unsweetened orange juice
- 1 cup ice
When you want a thicker smoothie, use less ice in the recipe. To make this recipe, you only need to blend everything in the blender until it is smooth enough to drink. The nutritional information for this drink is that it is 110 calories per serving and comes with 22 g of carbohydrates, 3 grams of protein, one gram of fat per serving.
Green Power Smoothie
A green power smoothie can taste as delicious as you want. Go heavy on sweeter tastes in this green drink to liven this drink up.
- 1 avocado
- 1 green apple
- 1 green pear
- 1 cup spinach
- ½ cup cucumbers
- 2 cups coconut water
- 1 cup ice
- 1 tablespoon lime juice
- 2 tablespoons honey
Mix everything in a blender and blend in sections until the drink blends smoothly. Add more pears for a sweeter blend to this yummy smoothie drink. The nutritional information for this smoothie includes 140 calories per serving, with 6 grams of fat, 23 grams of carbohydrates, and two grams of protein per serving. This drink is also rich in many vitamins including calcium, Vitamin D, and magnesium, zinc, and calcium. This recipe will make approximately 4 servings.
Tropical Paradise Smoothie
A tropical paradise smoothie will have beautiful fruits to ensure your smoothie is packed with healthy nutrients. Mix the following ingredients in a blender until it is smooth enough to drink.
- 6 ounces of pineapple juice
- 4 ounces mangoes
- 4 ounces pineapple
- 1 ounce of banana puree
This is one of the best diabetic-friendly smoothies because it contains only fruit and is a low-fat way to stay full between meals. This smoothie includes 180 calories per serving, 45 grams of carbohydrates, and 0 grams of fat or protein per serving.
Cinnamon Apple Pie Smoothie
When you want a drink that tastes just like apple pie, try this smoothie. Blend and mix the following.
- 2 apples
- 3 pitted dates
- ¼ cup chopped walnuts
- ¼ cup raisins
- 1 teaspoon of cinnamon
- ¼ teaspoon vanilla extract
- 1 tablespoon flax seed
- 1 cup almond or soy milk
The nutritional information for this smoothie includes 53 grams of carbohydrates, 7 grams of fat, and 5 grams of protein per serving. You can cut some of the fat from this recipe by taking out the walnuts or replacing the milk with ice chips.
Avocado Delight Smoothie
Avocados are an exciting and delicious ingredient for a smoothie. You can add vegetables to this smoothie for a drink that is healthy for anybody. Blend the following ingredients and serve.
- 2 or 3 avocados
- 1 celery stalk
- ½ cup of cucumbers
- ½ cup of chopped carrots
- 1 ¼ cup coconut milk
- 1 tablespoon fish sauce
- 1 tablespoon fish oil
There are approximately 112 calories per serving in this smoothie. This smoothie also has 10 grams of fat, 5 grams of carbohydrates, and 1.5 grams of protein per serving.
Chocolate Peanut Butter Bliss
Chocolate peanut butter smoothies are blissful because they taste great and are healthy, and yes you can have them too. Blend these ingredients.
- 4 ounces low-fat milk
- 4 ounces low-fat yogurt
- 2 teaspoons cocoa powder
- 2 teaspoons peanut butter
- ½ banana
- Up to one cup of ice
This smoothie contains up to 250 calories per serving, 36 grams of carbohydrates per serving, 4 grams of fiber, and 17 grams of protein.
Citrus Sunshine Smoothie
Blend these citrus ingredients until smooth for a beautiful and fresh citrus-packed smoothie.
- ½ cup low or nonfat milk
- 6 ounces of low-fat yogurt
- 2 oranges
- 1 banana
- 1 cup ice cubes or chips
This could easily become a favorite on your list of healthy smoothie recipes for diabetics. This recipe is approximately 110 calories per serving with 1 gram of fat, 31 grams of carbs, and 5 grams of protein.
Oatmeal Cookie Smoothie
Here you have a smoothie that tastes like a cookie when you blend the following ingredients.
- 1/c cup vanilla almond milk
- 1 banana
- ½ teaspoon cinnamon
- ½ teaspoon vanilla extract
- ¼ cup rolled oats
- ½ teaspoon nutmeg
- ½ scoop of whey vanilla
This smoothie contains 185 calories per serving and includes 53 grams of carbohydrates, 16 grams of protein, and 4 grams of fat.
Spinach and Banana Smoothie
You may not think this a delightful combination, but try it before you judge it. Blend the following with some honey for a vitamin-packed smoothie.
- 4 ounces spinach
- 1 banana
- 2 cups ice chips
- 2 tablespoons honey
- 1 cup milk
- ¼ cup Greek yogurt
- 6 mint leaves
This smoothie contains 178 calories per serving and 3 grams of fat, 36 grams of carbs, and 4 grams of protein per serving.
Chia Seed Berry Burst
Chia seed is an ideal way of adding vitamins and nutrients to a smoothie or fast meal. Blend the following ingredients for a tasty drink.
- 1 cup blueberries
- 1 cup almond milk
- 2 tablespoons chia seeds
This drink has 274 calories per serving, 9 grams of fat, 46 carbs per serving, and 5.4 grams of protein.
Carrot Cake Smoothie
Here is another dessert in a drink you will love.
- 1 banana
- 1 carrot
- 1 pitted date
- ¼ teaspoon cinnamon
- ½ teaspoon vanilla extract
- 1 teaspoon ginger
- 1 pinch nutmeg
- ½ cup milk
- 1 scoop vanilla powder
This smoothie contains 173 calories per serving, 38 grams of carbohydrates, 3 grams of protein, and 2 grams of fat per serving.
Pomegranate Blueberry Bliss
In this flavor-packed smoothie, you will use honey to sweeten the drink. Blend the following:
- 2 cups blueberries
- 1 cup pomegranate juice
- 1 tablespoon honey
- 6 ounces fat-free yogurt
This smoothie contains 116 calories per serving and includes .5 grams of fat, 2.3 grams of protein, 26 grams of carbohydrates, and 2 grams of fiber.
Almond Joy Smoothie
The Almond Joy smoothie brings loads of flavor that will taste fresh and inspired. Blend the following:
- ½ cup milk
- ½ cup coconut water
- 1 cup spinach
- 1 tablespoon almond butter
- 2 tablespoons raw cacao
- 1 teaspoon maca powder
- 1 teaspoon ground cinnamon
- 1 frozen banana
- ¼ cup cooked quinoa
This smoothie contains 554 calories per serving, 59 grams of carbs, 8 grams of fat, and 14 grams of protein per serving.
Mocha Almond Fudge Smoothie
Yes, diabetics can have chocolate too when you do it right. Do it right by blending the following safe and healthy ingredients.
- 1 banana
- ¾ cup almond milk
- ½ cup coffee brewed
- ½ cup chocolate protein powder
- ½ teaspoon vanilla
In this smoothie, there are 261 calories, 27 grams of carbohydrates, 33 grams of protein, and 6 grams of fat per serving.
Pumpkin Pie Spice Smoothie
Here is another smoothie that you can enjoy as a dessert. Blend these ingredients until smooth. You can play with maple and honey sweeteners here.
- 1 can or 2 cups pumpkin puree
- 2 cups low-fat milk
- 2 cups ice chips
- 2 tablespoons maple syrup
- 3 teaspoons vanilla extract
- 3 teaspoons pumpkin pie spices
This drink has 95 calories per serving and 1 gram of fat, 3.7 grams of protein, and 16.8 grams of carbohydrates.
Make Healthy Smoothies for Diabetics Today
Smoothies can be part of a diabetic diet and will help you to keep full between meals, and as meals. Try these recipes today to see how good they can be. Avoid any refined sugars and chocolates, but instead, stick to the ingredients listed here to make smoothies that won’t spike your blood sugar.
